Classic Egg Salad
Protein-rich egg salad with zero fiber and a creamy, satisfying texture. Research suggests egg yolk lipids may help reduce intestinal inflammation, while egg white lysozyme may support anti-inflammatory pathways. A flare-safe lunch delivering 14g of complete protein.
Classic Egg Salad
Protein-rich egg salad with zero fiber and a creamy, satisfying texture. Research suggests egg yolk lipids may help reduce intestinal inflammation, while egg white lysozyme may support anti-inflammatory pathways. A flare-safe lunch delivering 14g of complete protein.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Instructions
Place eggs in a single layer in a medium saucepan and cover with cold water by 1 inch.
Equipment: medium saucepanBring to a rolling boil over medium-high heat.
Once boiling, cover the pan, remove from heat, and let sit undisturbed for 10-12 minutes.
Tip: Don't lift the lid during this time - consistent heat creates perfectly cooked yolks without a green ringTransfer eggs to an ice bath and let cool for 5 minutes, until easy to handle.
Equipment: ice bathPeel eggs under cool running water and place in a medium mixing bowl.
Equipment: medium mixing bowlTip: Peel under cool running water for easier shell removalMash eggs with a fork to your preferred consistency—chunky pieces or smooth and creamy.
Equipment: forkTip: Mash completely smooth for gentlest texture during flares, or leave chunky when feeling betterAdd mayonnaise, mustard, salt, and pepper (if using).
Mix gently until well combined, then fold in chives.
Taste and adjust seasoning, adding more salt if needed.
Serve immediately on white bread, rice crackers, or butter lettuce cups.
Tip: Butter lettuce cups offer the gentlest serving option with zero fiber
Notes
Storage
Refrigerate in an airtight container for up to 3 days. Stir before serving as the mixture may separate slightly.
Extra creamy variation
Add 1 tablespoon lactose-free Greek yogurt for tang and probiotic benefits. This increases protein by 3g per serving.
Texture for flares
Mash completely smooth for the gentlest texture during active flares. Leave chunky for more satisfying bites when you're feeling better.
SCD alternative
Make homemade mayonnaise using egg yolks, olive oil, lemon juice, and salt. Commercial mayo contains SCD-illegal additives.
Skip the chives
Leave them out entirely if you prefer simpler flavor or have strong sensitivities to alliums. The recipe delivers full nutrition without them.
Paprika garnish
A light dusting of paprika adds color without heat. Skip if nightshades trigger your symptoms.
Make-ahead
Hard-boil eggs up to 5 days ahead. Store peeled eggs in water in the fridge, changing water daily.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
